Blog Post

Trick or Treat

CrossFit Texarkana – CrossFit

View Public Whiteboard

10-30-15 (No Measure)

250m row

spider man crawl

samson stretch

burpee broad jump

over under

high knees

butt kicks

Trick or Treat (Time)

For time:

Then there will be 5 trick or treat stations for everyone to pull a trick or treat from. Each basket has pieces of paper in it with a mix of movements or treats. You will draw one thing from each basket. Your workout will be decided by what you draw.

Station 1 movements: 5 MU

Station 2: 15 Burpees

Station 3: 25 Wall Balls

Station 4: 35 KB Swings 53/35

Station 5: 45 DU

If you pick all treats and only 1 movement, then you complete 5 rounds of that movement with a 200m run after each round.

If you pick only 2 movement, then you complete 4 rounds of the movements with the run.

3 movements, then 3 rounds with the run.

4 movements, then 2 rounds with the run.

No movements and all treats, then you spin the wheel of misfortune and complete whatever it gives you.

Since everyone will be doing something different we will have two different prizes. One for best costume and one prize for worst WOD drawn.

Competitor Extra work (Weight)

10×30 meter prowler push(down and back mat length)

1 Heavy Deadlift and 1 legless rope climb after each round

athlete picks Deadlift load and prowler load

no time component, record your deadlift weight and prowler weight

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